Paleo Dan

Eat, Work, Live and Play the Way that Nature intended.

Meatza

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Meat Crust + Toppings = Meatza. Yummy!

My wife and I used to do this often when we were doing Atkins. I think that maybe it’s time to do it again… though, perhaps with less cheese. As I recall, it was typically just a beef crust, but I really like the idea of pork… oh, and maybe some turkey! Or, some chicken! Oh the possibilities… the yummy, yummy possibilities. :)

The Healthy Cooking Coach's Meatza

The Healthy Cooking Coach's Meatza

We’ll have to share pictures the next time we make it…

My Vibram FiveFinger KSOs

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I don’t really like shoes. I mean, until recently, I didn’t hate them, but I’d just wear them to work and then take them off as soon as I got home. If I was heading out somewhere other than work, I’d slip on my flip flops or sandals. Around the house, though, I was usually barefoot.

Then a few years ago, I moved back to the beach and started working from home. Now about the only time I would wear shoes were when I was running, working out, or going out somewhere that flip flops just didn’t seem appropriate.

Then I read Christopher McDougall’s Born to Run. I haven’t worn shoes since. I still spend as much time as possible completely barefoot, but when I must put something on my feet, I wear my gorilla shoes.

That’s what my friends call my black Vibram FiveFingers KSOs. I love my KSOs. (My wife hates them, but that’s just because she hasn’t gotten her own pair to try out.) Sure, I get a lot of stares when I wear them out in public, but I don’t care… they are comfortable!

Like I said, most of the time I’m barefoot, so I usually just wear my KSOs when I head to the gym or out for a run. When we head out to run errands or out to dinner, I’ll alternate between my KSOs and my flip flops.

Today, I ran a 5K race wearing my KSOs. Tomorrow I’ll find something else to do wearing my KSOs. Later in the week, I’m going to wear my KSOs as I get all touristy in our nations capital. I might just have to take some pictures of the places I go and the things I do wearing my KSOs. :D

Race Report: 2009 All Access 5K

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The last 5K I ran was the Pam Edwards Memorial Scholarship Run at the Norfolk Botanical Gardens back in July of 2008. I finished last in my age group with a (chip) time of 37:42. I recall that I had to do quite a bit of walking intermixed with the running.

In fact, I’ve run a handleful of 5Ks over the past three or four years and I’ve never been able to find and hold a pace that let me run an entire race from start to finish. For a few of those races, I was considerably lighter than I am now. And in one of those races, I even finished in the top three of my age group and won a gift card to a local running store!

Well, today I ran the inaugural All Access 5K at the Verizon Wireless Virginia Beach Amphitheater. I finished today’s race with a (chip) time of 36:02 (my watch showed a time of around 35:40 from line to line). I am definitely pleased to see an improvement in my finishing time, but what I am thrilled about is the fact that I was able to run from start to finish with no walk breaks… aside for a few seconds at the midpoint water station. Admittedly, I was running at a very slow pace of 11:28 per mile, but I’m still happy with it.

As for the race itself, things were very well run before and after and I had a great time.The course was mostly flat with less than a mile worth of climbing… the mostly flat parts–out in the parking lots–were my favorite parts. :) Before and after the race, there was plenty of water, bagels and bananas available. After the race they brought out the good stuff in the form of free beer… or, 32 ounces of it, at least. I liked that part too. :)

Almost forgot! I did the whole 5K in my Vibram FiveFingers KSOs. I had a couple of people stop me to talk about them–one of whom was very interested–but, mostly people just stared… at a 275 pound dude running a race in what amounts to unpadded foot gloves. I just smiled at those folks. I had briefly toyed with the idea of going full barefoot, but after getting started I’m glad that I did not… too much gravel out in the parking lot… my feet are tougher these days, but not quite ready for gravel.

How about some pictures. These are from my iPhone, but they turned out better than most of my iPhone photos…

Here we are before the start, just chilling in the empty amphitheater.

Here we are after the race with the rewards of finishing.

Here we are after the race with the rewards of finishing.

Goal Weight

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According to various calculators I’ve found, given my height and body frame size, my goal weight is in the 142 to 187 pound range. This would put my BMI in the 19 to 25 range. Honestly, though, and based upon past experience, I think that if I weighed that little, I’d be much too thin.

While stumbling the Health/Fitness category, I happened upon a page called Body-Mass Index, Waist-to Height Ratio and More…. In addition to providing my current BMI and waste-to-height ratio, the “more” that was provided included what are called the “Willoughby Athlete Weight and Waist”. These values are calculated from tables based upon “extensive anthropometrics measurements on highly-conditioned (male) athletes.” As my ultimate long-term goal is to become as fit and conditioned as possible, I like the idea of aiming for the Willoughby Athlete values. :)

Here are my numbers:

Stats-and-Ideals

via http://home.fuse.net/clymer/bmi/

I have to say… a 34 inch waste at 208 pounds sounds great! And I think that the paleo diet and New Rules of Lifting strength program both will help me reach my goals.

PS: That’s an old waist measurement from about 31 days and 10 pounds ago.

Fight Gone Bad IV

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A couple of days ago I posted about the paleo cookbook Paleolicious from Erica Saint Clair. Buy a copy, it’s for some good causes…

Today on Twitter, she linked to a video about Fight Gone Bad IV. Check it out:

Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.

Workout Log: NROL Break In B

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Body Weight 276.2 lbs
Warm Up Row 1000m 4:17.4
Deadlift* 15 x 90 lbs
15 x 160 lbs
10 x 170 lbs
Superset 1 DB Step Up 15,15 x 55 lbs
15,15 x 65 lbs
DB Shoulder Press 15,15 x 40 lbs
15,15 x 50 lbs
Superset 2 Assisted Chin-Ups 15 x -180 lbs
11 x -170 lbs
Reverse Crunch 20
20
Treadmill Run/Cool Down Walk 20:00.0 1.33 mi ~2.5% incline
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Paleo Cookbook: Paleolicious

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When I was doing paleo the first time around in 2005-6, my wife and I had toyed with the idea of compiling a cookbook, but being the procrastinators we were (are?), we never put pen to paper. But, someone did…

PaleoPantry (aka Erica Saint Clair) has put together a cookbook titled Paleolicious. Proceeds of the sale are going to Fight Gone Bad who is in turn raising money to support Athletes for a Cure (prostate cancer) and the Wounded Warrior Project. Both are excellent causes so buying a book and donating extra to FGB, AfaC, and WWP are in order here.

And here’s a quick video from Erica about going paleo and compiling the cookbook:

Paleolicious: A Paleo Inspired Cookbook from Patrick Cummings on Vimeo.

Workout Log: NROL Break In A

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Body Weight 278.6 lbs
Warm Up Row 4:00.0 844m
Squats* 15 x 110 lbs
15 x 210 lbs
15 x 230 lbs
Superset 1 Static Lunge* 15,15 x 90 lbs
15,15 x 100 lbs
Two Point DB Row 15,15 x 45 lbs
15,15 x 50 lbs
Superset 2 Push Ups 15
15
Swiss Ball Crunch 20
20
Farmer’s Walk 150 lbs 42 seconds
170 lbs 38 seconds
*I do not include bar weight of ~45 lbs when recording Barbell exercises.

Notes:

Changed my squat stance slightly. Previous stance was feet and knees straight. New stance was feet and knees angled out. Not sure which suits me best. The change did not seem to affect the lift noticeably, but maybe something will be sore tomorrow to point out what got hit today. :)

Added the Farmer’s Walk to work on grip and forearm strength which are the limiting facotrs in my deadlift.

Workout Log: NROL Break In B

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Body Weight 278.9 lbs
Warm Up Row 1000m 4:40.1
Deadlift* 15 x 100 lbs
15 x 150 lbs
15 x 160 lbs
Superset 1 DB Step Up 15,15 x 55 lbs
15,15 x 65 lbs
DB Shoulder Press 15,15 x 40 lbs
15,15 x 45 lbs
Superset 2 Assisted Chin-Ups 12 x -165 lbs
7 x -165 lbs
Reverse Crunch 20
20
Cool Down Walk 10:00.0 0.5 mi 2% incline
*I do not include bar weight of ~45 lbs when recording Barbell exercises.